Wednesday

Bench 110 x 6!! Hooray, achieved my target already!!

OHP 53 x 8

Monday

Deadlifts 105 x 20

Rows 65 x 6

Shrug 72.5 x 15

Sunday

Went on a different run with Vicki. Ran for 20 minutes 47.9 seconds.

Friday

Bench 109 x 6 (add weight)

OHP 52.5 x 8 (add weight)

Db ext 13kg x 7

Rows 65 x 6

Curls and hammer curls 14kg to fail (20)

Wednesday

Run 27 minutes 39.5 seconds :-(

Tuesday

Bench 109 x 5
 
Shoulders 50 x 10
 
Db ext. 13 x 16 (8 each side)
 
Pull ups to fail
 
Curls and hammer curls 13kg (30)

Monday

Squat 90 x 15
 
Shrugs 72.5 x 10

Friday

Bench 108 x 6 (add weight)

Shoulders 50 x 8

Lying Db ext. 13 x 8 each side

Rows 71 x 3/4 (bad form, time to start over with less weight, and much better technique)

Curls and hammer curls to fail 13kg (26)

Thursday

Went on a run with Carl, and tried to keep up! Didn't record the time though.

Tuesday

Bench 108 x 5

Shoulders 50 x 8

Lying Db ext. 13 x failure

Pull ups to fail

Curls and hammer curls to fail

* Note - last three exercises were done with almost no rest in between, and so reps were not recorded. I was on a time limit, as I had to go out. The reason I was pushed for time was that my girlfriend called me to say Happy Birthday halfway through. I love her.

Monday

Deadlift 102.5 x 20 (add weight)

Shrugs 70 x 16/17 (add weight)

Sunday

Played football instead of running.

Friday

Bench 107 x 6 (add weight)

Shoulders 47.5 x 10 (add weight)

Lying Db ext 13 x 7 each side

Rows 71 x 5

Curls/Hammer curls to fail w/ 13kg (24)

Thursday

Run 26 minutes 20.8 seconds

Tuesday

Bench 107 x 5

Shoulders 47.5 x 8

Db ext. 13kg x 6

Pull ups 10ish

Curls and hammer curls to failure 13kg (22)

Monday

Squat 88 x 15

Shrugs 70 x 15 (add weight)

Monday

Squat 88 x 15

Shrugs 70 x 15 (add weight)

Sunday

Another record run.

24 minutes 37.6 seconds

Thursday

Another good run!

24 minutes 56.4 seconds